How to use concept 2 rower? Guidelines for beginner

Do you know how to use concept 2 rowers?

The Concept 2 Rower is one of the most popular pieces of exercise equipment in the world. However, it can be a little intimidating to get started if you’ve never used one before.

We all know that getting more exercise is great for your health and improves how you feel, but when you’re busy with work or family it’s hard to find time for a fitness routine.

This guide will show you exactly how to use a rower so that you can start taking advantage of this great piece of workout equipment immediately! It includes pictures and instructions on how to correctly set up your rowing machine as well as tips on using different types of workouts depending on what type of training program or goal you want to achieve.

What is concept 2 rower?

The Concept 2 rowing machine is great fitness equipment for keeping your body in shape. It allows you to get an intense workout that can burn up to 1,000 calories per hour and tone every muscle group in the body

What is concept 2 rower?
What is concept 2 rower?

The concept 2 rower is one of the best pieces of exercise equipment on the market today. However, it’s not all that easy to use and requires some practice before you will be able to really get a good workout out of it. Therefore, we’ve put together this comprehensive guide so that anyone can learn how to use their rowing machine properly and start getting fit right away!

How to use concept 2 rowers?

Read on for these below instructions and tips to help you learn how to operate the Concept 2 rowing machine.

A rowing machine workout consists of four main elements:

  • The Catch
  • The Drive
  • The Finish
  • The Recovery
How to use concept 2 rowers?
How to use concept 2 rowers?

The Catch

The catch is where you begin the stroke.

Holding the handle with both hands and sliding the seat all the way forward, tucking your knees into your chest. 

Your arms and body should be extended out straight in front of you, and the upper body is tilting forward from the hips.

The shoulders are level and not hunched, in front of the hips; the arms are straight; the head is neutral.

Shins should be vertical, but not move more than perpendicular to the ground. You can lift your heels if possible

This posture ensures that the distance between the start and completion points of your movement is the greatest. So that all your body is fully engaged during the rowing motion.

The Drive

The drive is when your legs and back are fully engaged.

To begin the drive, press hard against the foot stretchers with your legs until they are nearly fully stretched but not locked.

Allow your arms to remain neutral while swinging your back into a vertical position until your knees are fully stretched.

Pull with your trunk—hinging at the hip—and begin leaning back once your legs are fully stretched. Engage your entire core, glutes, and legs to go to and from the flywheel.

The shoulders are loose and low, and the hands move in a straight line

The Finish

The fully extended stroke position is the last position.

You finally start moving your arms at the end, pulling them all the way back into your abdomen. The upper body is tilting back slightly, with the core muscles providing good support.

Your legs should be fully stretched, and your body should be somewhat bent back beyond 90 degrees. The handle is lightly held beneath your ribcage.

Every muscle in your body should be working at this point, either pulling or pushing different parts of the rowing machine.

The Recovery

The recovery is the process of returning to neutral before starting the next stroke.

Lean forward from the hips towards the flywheel, extending your arms until they are straight.

Allow your knees to bend and gradually slide the monorail seat forward.

Slide the seat forward into the catch position as you compress your body in preparation for your next stroke. 

Return to the catch posture with shoulders relaxed and shins vertical for your next stroke.

Common Issues while using the rowing machine to work out

Wrong Catching Position (i.e. Bad Setup)

At this catch position, you have to start at the right posture.

Vertical shins, a tall torso with shoulders slightly ahead of hips and spine neutral, and straight arms with a broad enough grip to match shoulder width.

Anything that deviates from it is inefficient and perhaps dangerous.

Right Catching Position
Right Catching Position

Shoot the hips or over-pull with the upper body.

The angle of the body from shoulder to hip should not change at all. Overpulling with the upper body or shooting the hips is a waste of motion that lowers your total rowing performance.

The Recovery Phase Wasn’t Sequenced Properly.

The most common mistake made from the finish position is a mindless cascade of everything back to the catch position. 

The next driving stroke is compromised if the recovery stroke is not properly sequenced. If the sequencing is incorrect on every stroke, the entire rowing practice will be riddled with flaws and inefficiencies.


Is the Concept 2 rower a good workout?

A Concept 2 is a popular indoor rowing machine. It can be found in most modern commercial gyms and has become the standard by which other rowers are measured. Rowing is a strenuous exercise, and a good technique is important for avoiding injury, making it important to understand the concept 2 rowing technique.

Who should use it and how long to practice?

The Concept2 Indoor Rower is used by athletes, casual users, and all levels of fitness enthusiasts looking to achieve their health and fitness goals.

The Concept2 Indoor Rowerower has become infamous for its ability to provide a complete upper and lower body workout in just 15 minutes. Workouts can be as short as five minutes and as tough as 45 minutes long. 

How often should I use my Concept 2 rower?

Really any type of rowing (erg, water) will work the legs and cardiovascular system to the same degree.  Concept 2 rowers are good because they are cheap (around $1000) and require very little space to store.

Warm-up: I like to start with a warm-up of about 500m and then jump on the erg for a short sprint. I will do about 5 of these sets, increasing the sprint time by one minute per set.

I always finish with a 500m sprint at max effort.

I try to get 500m in at least twice a week, but it really differs depending on my training schedule for the other days of the week.

If you’re looking to improve your fitness and want a new challenge, rowing might be the right fit for you. Concept 2 rowers provide great cardio exercises that can increase endurance and stamina as well as build muscle tone. Whether it’s indoor or outdoor rowing, concept2 has what you need! Learn more about how this equipment works today by visiting them online

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